Wednesday, April 25 CrossFit Workout of the Day
Please welcome our newest addition to the team, Coach Ashley! A diversified background in CrossFit, strength training, middle/long distance running and HIIT affirmed her admiration for the barbell and, ultimately, led her to become certified as a personal trainer and USA Powerlifting Club Coach.
When not working at her 9 to 5, you can find Ashley either working out or working with others to find both their inner and outer strength through lifting. As a coach, Ashley is driven to motivate her athletes to push past their limits and to move powerfully and efficiently. “Getting stronger helps us to not only achieve our personal best, but to successfully conquer whatever life throws our way.”
Ashley will be leading EVF Strength, starting this Saturday at Columbus Circle. You’ll also see her on the schedule on Thursdays.
Lower Body: 12:30 to 1:30 p.m. Saturdays at CC
Warm Up
6 minutes:
10 box jumps
5 strict pull ups
5/5 single-arm DB push jerk
10 empty bar Romanian deadlifts
Strength
12 minute EMOM
Power clean & jerk
Increase weight every 4 minutes.
Conditioning
4 minute AMRAP:
24 burpees
24 wall balls (20/14)
24 DB snatches (50/35)
Rest 2 minutes
4 minute AMRAP:
18 burpees
18 wall balls
18 DB snatches
Rest 2 minutes
4 minute AMRAP:
12 burpees
12 wall balls
12 DB snatches
2018 04 24